Are you serious!!!

[Identity]

So If i want to 'fill out' a little more I should be working my legs out?
I've got tits, abs, arms and shoulders but i lack weight on the waste...

this should help put some weight on around there?
I'm not on protein powder.. if i start that will speed up the process right??

I seriously cant believe i only found out this now after 18 years of living..

[warri0r87]

your legs are a large group of muscles, if you work them out you will produce more testosterone and therefore give you more overall growth. me personally, when i lift heavy and doing deadlifts, squats etc i definitely notice a different in testosterone.

although 'protein powder' isnt necessary, protein after you workout is. once again you will notice amazing recovery and progression if you eat enough protein (overall) after your workout. so yes, protein powder will speed up the process but dont use it to replace meals but use it to help.

[Identity]

thanks i got started tonight
had 50 kilos on the bar doing squats now my legs feel like gelly.
excellent...

done 3 sets of 25

wots the recovering time with a normal intake of protein?
can i do squats and leg press every day?

[warri0r87]

dont worry about leg press, squats are enough. also get someone who knows what they're doing to look at your technique doing them, when you got that going good go heavy. aim for 3-6reps.

do legs once a week. just how i recommend you do chest/tris/shoulders and back/bi's once a week. i usually do abs with legs as squats include a lot of core work.

so with squats you might want to add Glute-Ham Raises or SLDLs (stiff leg deadlifts) or Good Mornings, these will do you hamstrings. make sure you get some hip and ab work in as well.

get a back day going if your not doing it already. this will thicken up your upper body and is another major group of muscles. deadlifts are even better for getting that testosterone going. so put deadlifts on a back day, keep squats on a leg day, and seperate it into a 3day split and you'll be sweet .

recovery time also depends on the individual, level of training and experience. cant really answer it. but higher amount of protein and good source/amount of carbs will mean very nice recovery.

aim for 40g's of protein immediately after your workout with 50-100g's of dextrose. this is your PWO (post workout) shake. followed by some steak/chicken/fish roughly 40mins later with oats/brown rice (just some kind of good carbs).

having enough energy before your workout is good. try eating some long standing carbs around 45mins before your workout, some protein around 20-30mins before workout, and you should b all full of energy and recover nicely.

[Identity]

wow thank for all this Information mate im taking it all in i think
any suggestions for a home made protein shake with no protein powder?
I dont have a job at the moment and that **** is expensive lol..

as much as i know i should eat some yogurt, some penut butter and an egg right now.. ive already had a thai dinner but im still hungry anyway..

[warri0r87]

im all out of protein powder and also money atm as well so im struggling to get enough. but if you go to a health food store in the bottom of australia fair, its near the Optus shop etc, they have ON Whey Gold Standard for $140 for 4.7kg which is pretty much the best price your gonna get in australia. you can find it cheaper but after shipping it works out to that much ne ways. that much protein will last you anywhere from 3-6months.

try some tuna after your workout. i say this because its easy to bring a 100g can of tuna and put it in your gym bag for after your workout. 100g will give you 20g of protein. (so mayb 2 cans of tuna??)

as for making 'home made protein powder' i dunno. mayb you can just get a smaller amount, mayb 1kg of protein powder to hold you over until you get enough money to get more, or stick with the tuna like i suggested. pm me if your not sure what protein powder is good etc.

[Identity]

ok thanks again mate appreciate it
im getting into some tuna now.. haha